Ryan

Tuesday Apr 25 2017


Shirt pre-order ends tonight (Monday). Order tonight and save 5 bucks a shirt if you order 2 or more. 
If you have not paid me for your game tix, please get that to me tomorrow. There is an envelope on the desk in the gym. If you pay cash please write your name on the envelope with what you put in. 
If you have posted you want tickets, they will be ordered.
1.) Deadlift 4-4-4-4-4, every 2 minutes
note: work up to approx 70% 1 RM and add load each round
2.)  Ryan
5 rounds
7 muscle-ups
21 burpees
note: Each burpee terminates with a jump one foot above max standing reach.
Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. 
*3.) Strict Press
5 @ 60%
3 @ 65 & 70%
ME @ 75%
*4.) 5 rounds for time:
1 Clean 225/155lb
20m Yolk 45/25lb
note: four 45lb plates for males and four 25lb plates for females 
*5.) 3 x 10 Reverse Hyper




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Pam Bozec151d

How do I know how much I owe for the tickets?

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16:11 mup
DL 145-185
285# dl
Close on mu...again
19:24 2MU 5 fails. Rest of the rds MUPw/ring dios
Up to 225# DL Presses up to 5@75%
Used time to work on muscle ups and got 13 total
DL 135-185#
MU attempts and progressions. DL up to 385#x4
17:31 Ring Rows
225-245 DL
16:56, H2R & RDs
DL #185
15:40 ring rows banded ring dips
265 DL, all ec done. Cleans and yolk 10:27
100% on Cheater MU's. 3 sets of burpies. May have collapsed a lung.
15:47 (7 hips to rings and ring dips)
DL ^185#
Did 3 mu's then stopped and switched to 30" BJ .. shoulder is tweaked
Up to 235# DL
375 BS,. 24 muscle ups 29:36
365x5
15:00 MU prog
285# DL
MUP (7 h2r 7 ring dips). DL ^ 205#
365/mod mu and finished it
DL:275, 305, 325, 345, 365
18:58 mod the mup's with blue band on low rings
335 DL
18:26 muscle up progressions
205# DL
180# DL
20:20, MUP
DL 225# - 275#
375 DL. First time doing ring MU in 2 months 👍🏼
10:34 (7ring rows & 7banded dips/ sub 21V ups 3 rounds, 21Sit ups 2 rounds for burpees bc lame knee)
Rev hyper EC
16:34 mup
DL 135-185#
9:55 Ring rows vs MUs, 20#wb sit-ups vs burpees
Up to 225#DL
22 muscle ups, 13 mu attempts. 22 is the most I've gotten thus far, and they were not easily earned tonight. Did all the burpees, took 41:00 minutes teehee
Deadlift to 205#
15:40 MU progressions
DL 200#... EC reverse hyper and strict press... biked for 10 minutes then ran 1 mile
19:52 ring swings + ground MU / 145-215# DL
Getting closer and closer to completing a full muscle up!
hang pc ^95#
17:23 MUP LR
DL 175-215#
DJ 185-225#
21ish mins
Thanks for the push at the end, Paula and Mary!
14:50 (MUs - First round 7 UB, remaining rounds 4-3. Touched the rope hanging on the hook at the top of my burpees)
DL - 135 WU,225 WU,275 WU,315,345,365,385,405# / Strict press - Worked up to a single @ 145# triceps were fatigued. 3x3 @ 135#
13:24 sub 14 GHD for muscle up
DL ^ 455 x 4 , EC 225 clean and yoke carry
17:58 mod mu; 145-165 dl.
Assault bike/MUP
Deads 5x8 155. 50 GHDSU/HE/BE. 25:00 amrap 2:00 row, 20 wall balls, 15 kb swings 10hspu 5 box jumps.
23:29 5K row
100 med ball su
16:01. Thank you Pauly V. for lifting heavy things with me and being my pacer even though you didn't know it.
3 rds + 11 burps (10 MU/rest mod)
^245 DL
??? h2rings, ring rows, dips
DL ^220#
DL ^ 355#
25:47 poor hands 😫
^225 DL
Assault Bike a) Tabata b) Reverse Tabata -> 2×{5-10-15 DHPU/Pushups/Sq & 5-10-15 RD/BExt/GHSU
No WOD, 365lb DL
Strict Press EC , 130 lbs @ 8 reps
395 deadlift
3+7 mup @17:00
DL 135#